written by: Donna Krug - Cottonwood Extension District

While uprooted trees and downed power lines caused a lot of damage in the Father’s Day storm that hit Great Bend, it could have been so much worse. I must admit it was a little scary sitting at the dining room table watching significant sized tree limbs fall from our previously well-shaped locust tree. Our power was just off a couple of hours which is a real testament to the power company workers who jumped into high gear and worked tirelessly to restore service.

Not everyone had their power restored so quickly so today I want to share some tips related to food safety during power outages. The temperature and sanitation of food storage areas is crucial to preventing bacterial growth, and severe weather and other emergencies can compromise this. Knowing what to do in these instances can minimize the need to throw away food and the risk of getting sick.

Before the power goes out have coolers and frozen gel packs or ice on hand to keep refrigerated food cold if the power will be out for more than 4 hours. When the power goes out, keep the refrigerator and freezer doors closed as much as possible. A refrigerator will keep food cold for about 4 hours if you keep the door closed. A full freezer will keep its temperature for about 48 hours (24 hours if half-full).

After the power returns, you will need to evaluate each item separately. When in doubt, throw it out. With frozen food, check for ice crystals. The food in your freezer that partially or completely thaws may be safely refrozen if it still contains ice crystals or is 40 degrees Fahrenheit or below. Discard any food that has an unusual odor, color, or texture, or feels warm to the touch. Never taste a food to determine its safety. Realize too, that while re-freezing foods that still contain ice crystals may be safe to consume, often times the quality of the food product is reduced.

There is an excellent website, Foodsafety.gov that has a list of common foods stored in the refrigerator and freezer with specific guidelines. It would be handy to print it off and keep it close by for the next time the power goes off.

As households get back to normal following the last round of severe weather, remember we’re right in the middle of summer storm season. The neatest thing I saw happen following last weeks’ storm was the number of neighbors helping neighbors with the cleaning up and hauling off of tree debris. So during this time of so much uncertainty, it is good to see the spirit of our Central Kansas communities is stronger than ever!

Donna Krug is the District Director and Family &amp; Consumer Science Agent with K-State Research &amp; Extension – Cottonwood District. You may reach her at: (620)793-1910 or dkrug@ksu.edu K-State Research &amp; Extension is an equal opportunity employer and provider.

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141404420.png" alt="Donna Krug" />
 <figcaption>Donna Krug</figcaption>
 </figure>written by: Donna Krug - Cottonwood Extension DistrictWhile uprooted trees and downed power lines caused a lot of damage in the Father’s Day storm that hit Great Bend, it could have been so much worse. I must admit it was a little scary sitting at the dining room table watching significant sized tree limbs fall from our previously well-shaped locust tree. Our power was just off a couple of hours which is a real testament to the power company workers who jumped into high gear and worked tirelessly to restore service.Not everyone had their power restored so quickly so today I want to share some tips related to food safety during power outages. The temperature and sanitation of food storage areas is crucial to preventing bacterial growth, and severe weather and other emergencies can compromise this. Knowing what to do in these instances can minimize the need to throw away food and the risk of getting sick.Before the power goes out have coolers and frozen gel packs or ice on hand to keep refrigerated food cold if the power will be out for more than 4 hours. When the power goes out, keep the refrigerator and freezer doors closed as much as possible. A refrigerator will keep food cold for about 4 hours if you keep the door closed. A full freezer will keep its temperature for about 48 hours (24 hours if half-full).After the power returns, you will need to evaluate each item separately. When in doubt, throw it out. With frozen food, check for ice crystals. The food in your freezer that partially or completely thaws may be safely refrozen if it still contains ice crystals or is 40 degrees Fahrenheit or below. Discard any food that has an unusual odor, color, or texture, or feels warm to the touch. Never taste a food to determine its safety. Realize too, that while re-freezing foods that still contain ice crystals may be safe to consume, often times the quality of the food product is reduced.There is an excellent website, Foodsafety.gov that has a list of common foods stored in the refrigerator and freezer with specific guidelines. It would be handy to print it off and keep it close by for the next time the power goes off.As households get back to normal following the last round of severe weather, remember we’re right in the middle of summer storm season. The neatest thing I saw happen following last weeks’ storm was the number of neighbors helping neighbors with the cleaning up and hauling off of tree debris. So during this time of so much uncertainty, it is good to see the spirit of our Central Kansas communities is stronger than ever!Donna Krug is the District Director and Family &amp; Consumer Science Agent with K-State Research &amp; Extension – Cottonwood District. You may reach her at: (620)793-1910 or dkrug@ksu.edu K-State Research &amp; Extension is an equal opportunity employer and provider.

KRUG: Food safety following a power outage

written by: Michelle Beran - Cottonwood Extension District

There is always time to say Thank You! Taking time to not only feel gratitude but showing our gratitude is important. So, let me take a moment and say Thank You!

Thank you to the 4-H members who investigate new projects and interests. Thank you to the youth who step up and take on leadership roles. Having a part in youth developing skills and leadership is an amazing part of my work.

Thank you to the parents, grandparents, aunts and uncles, and neighbors who help, teach, and transport youth for broadening their horizons. We could not do this work without you as you listen to countless versions of a club day presentation, eat the 10th trial of an angel food cake practice, or include a youth in the day to day decision making of feeding and caring for their livestock.

Thank you to the teachers who invite us in to your classrooms to interact with different groups of youth! From babysitting classes, leadership lessons, STEM programming, or table etiquette, interacting with the young people in your classrooms is fun and challenging!

Thank you to Cottonwood Extension Board members who support our work and professional development so that we can continue to impact and positively influence our communities.

Thank you to the Barton County Fair Board for the tireless hours and energy you give to provide a fun and interactive event each year.

Thank you to the many community partners who invest both time and money into providing opportunities and direction for 4-H members to learn and grow.

Thank you to 4-H event and award sponsors. Your commitment to supporting and rewarding 4-H members is invaluable.

There is a long-standing phrase that says “it takes a village to raise a child” and positive youth development is truly about a village to provide youth with opportunities to learn, explore, and grow. I have said many times that developing strong leadership skills for youth who want to return or remain in our communities is crucial for our rural communities to not just survive but to thrive!

Who in your world needs a Thank You today? Take the time to drop a note, send a text, or pick up the phone and tell them!

Keep learning. Keep showing grace and kindness.

Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at mberan@ksu.edu or call 620-793-1910.

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/1/1579114162620.jpeg" alt="Michelle Beran" />
 <figcaption>Michelle Beran</figcaption>
 </figure>written by: Michelle Beran - Cottonwood Extension DistrictThere is always time to say Thank You! Taking time to not only feel gratitude but showing our gratitude is important. So, let me take a moment and say Thank You!Thank you to the 4-H members who investigate new projects and interests. Thank you to the youth who step up and take on leadership roles. Having a part in youth developing skills and leadership is an amazing part of my work.Thank you to the parents, grandparents, aunts and uncles, and neighbors who help, teach, and transport youth for broadening their horizons. We could not do this work without you as you listen to countless versions of a club day presentation, eat the 10th trial of an angel food cake practice, or include a youth in the day to day decision making of feeding and caring for their livestock.Thank you to the teachers who invite us in to your classrooms to interact with different groups of youth! From babysitting classes, leadership lessons, STEM programming, or table etiquette, interacting with the young people in your classrooms is fun and challenging!Thank you to Cottonwood Extension Board members who support our work and professional development so that we can continue to impact and positively influence our communities.Thank you to the Barton County Fair Board for the tireless hours and energy you give to provide a fun and interactive event each year.Thank you to the many community partners who invest both time and money into providing opportunities and direction for 4-H members to learn and grow.Thank you to 4-H event and award sponsors. Your commitment to supporting and rewarding 4-H members is invaluable.There is a long-standing phrase that says “it takes a village to raise a child” and positive youth development is truly about a village to provide youth with opportunities to learn, explore, and grow. I have said many times that developing strong leadership skills for youth who want to return or remain in our communities is crucial for our rural communities to not just survive but to thrive!Who in your world needs a Thank You today? Take the time to drop a note, send a text, or pick up the phone and tell them!Keep learning. Keep showing grace and kindness.Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at mberan@ksu.edu or call 620-793-1910.

BERAN: Time for thanks

written by: Berny Unruh - Cottonwood Extension District

If you have not read the history of Father’s Day, be sure to look up the full version online. I think you will be intrigued. A woman named Sonora Louise Smart Dodd wanted to honor her father, William Jackson Smart, a Civil War veteran, in some special way. Her father had raised six children as a single parent. After hearing a sermon about Mother’s Day in her church, she wanted to find a day to celebrate Father’s Day. Her mission to have fathers recognized on a special day was a long process.

Mother’s Day was made official by President Woodrow Wilson in 1916 and he liked the idea so much he proposed that Father’s Day become a national holiday, but Congress resisted. President Calvin Coolidge also tried but he never issued an official proclamation.

Over 50 years after Dodd’s first attempt, Father’s Day was finally recognized as a holiday by President Lyndon Johnson in 1966. In 1972, Richard Nixon signed a proclamation to make it a federal holiday to be celebrated nationwide on the third Sunday in June.

After all the work it took to get Father’s Day on the calendar, please find some way to celebrate this special day. In our family, the third Sunday of June is always a busy time with harvest just around the corner. Farmers are often too busy to stop and celebrate, so a surprise meal to the field many times was the best we could do.

Finding time to get the family together can be difficult, so talking about it and setting a time is absolutely necessary. A strong family will do positive things for each other just because they care. So, if you are a dad, listen to your children’s ideas and thoughts on what to do for Father’s Day. Something as simple as a ride in the country or a ride on the combine can be that

special time with Dad that they remember forever. If they want to serve you breakfast in bed, try to fit that in your schedule.

If you are lucky enough to have your dad still with you, take the time to write him a note and share with him why he is important to you. Now is the time to share that special memory that you hold in your heart. I hope you make it a family tradition to honor dad in a special way on Father’s Day.

Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District. She can be reached at 785-628-9430 or at bunruh@ksu.edu. K-State Research and Extension is an equal opportunity provider and employer.

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/4/1588274071306.jpeg" alt="Berny Unruh is Family and Community Wellness agent for the Cottonwood Extension District." />
 <figcaption>Berny Unruh is Family and Community Wellness agent for the Cottonwood Extension District.</figcaption>
 </figure>written by: Berny Unruh - Cottonwood Extension DistrictIf you have not read the history of Father’s Day, be sure to look up the full version online. I think you will be intrigued. A woman named Sonora Louise Smart Dodd wanted to honor her father, William Jackson Smart, a Civil War veteran, in some special way. Her father had raised six children as a single parent. After hearing a sermon about Mother’s Day in her church, she wanted to find a day to celebrate Father’s Day. Her mission to have fathers recognized on a special day was a long process.Mother’s Day was made official by President Woodrow Wilson in 1916 and he liked the idea so much he proposed that Father’s Day become a national holiday, but Congress resisted. President Calvin Coolidge also tried but he never issued an official proclamation.Over 50 years after Dodd’s first attempt, Father’s Day was finally recognized as a holiday by President Lyndon Johnson in 1966. In 1972, Richard Nixon signed a proclamation to make it a federal holiday to be celebrated nationwide on the third Sunday in June.After all the work it took to get Father’s Day on the calendar, please find some way to celebrate this special day. In our family, the third Sunday of June is always a busy time with harvest just around the corner. Farmers are often too busy to stop and celebrate, so a surprise meal to the field many times was the best we could do.Finding time to get the family together can be difficult, so talking about it and setting a time is absolutely necessary. A strong family will do positive things for each other just because they care. So, if you are a dad, listen to your children’s ideas and thoughts on what to do for Father’s Day. Something as simple as a ride in the country or a ride on the combine can be thatspecial time with Dad that they remember forever. If they want to serve you breakfast in bed, try to fit that in your schedule.If you are lucky enough to have your dad still with you, take the time to write him a note and share with him why he is important to you. Now is the time to share that special memory that you hold in your heart. I hope you make it a family tradition to honor dad in a special way on Father’s Day.Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District. She can be reached at 785-628-9430 or at bunruh@ksu.edu. K-State Research and Extension is an equal opportunity provider and employer.

UNRUH: A special day for dad

BELLE PLAINE, Kan. (AP) — More than a century after the arrival of the railroads to the Flint Hills of Kansas, a large-scale track expansion is tearing up a scenic stretch in some of the last remaining tallgrass prairie left in the nation.

The multiyear project by BNSF Railway to build a second main line of track in Kansas got little public attention until construction this year on a nearly 42-mile stretch of track that the railroad is laying from Ellinor to El Dorado. Located south of the Tallgrass Prairie National Preserve, the new line will run alongside much of Highway 177, a national scenic byway through the Flint Hills.

The work is occurring along the railroad’s right-of-way and 19 parcels of land it is acquiring, BNSF spokeswoman Amy Casas said in an email.

The project involves eight minor wetland fills, realignment of streams at three locations, seven new bridges and 36 culvert extensions, according to U.S. Army Corps of Engineers documents.

When Wichita resident Clayton Jamison and his wife traveled to Cottonwood Falls in late May, he was shocked as they came over a rise in the road a few miles north of Cassoday and saw the size of the excavation.

“It looked like a bomb went off,” Jamison said.

At one time, 150 million acres of tallgrass prairie stretched from Texas to Canada. Today only 4% of that ecosystem survives, with the largest piece in the Flint Hills, according to the Flint Hills Learning Center.

The Flint Hills, once an ancient inland seaway, has very shallow soil and hard limestone rocks that kept settlers from plowing it. Tallgrass prairie grasses grow up to 10 feet (3 meters) tall, with roots that extend up to 15 feet (4.5 meters) deep. Its ecosystem supports threatened species like prairie chickens.

“Up there that is a special place,” Jamison said of the Flint Hills. “It is just one of those things that have been that way for millennium times. It hasn’t changed a lot.”

BNSF said its earth moving is only temporary and that it will restore the area and plant native grass as required by its state construction stormwater permit and in “voluntary consultation” with The Nature Conservancy.

“We are also a big supporter of the ongoing efforts to preserve the tall grass prairie of the Flint Hills,” Casas wrote, noting donations the railroad has made to such efforts.

The Nature Conservancy said in an email that its land protection director is scheduled to look at the rail expansion project with BNSF next week.

“It’s always unfortunate to lose more native prairie, especially in the Flint Hills, which is the last uninterrupted expanse of tallgrass prairie in North America,” said Laura Rose Clawson, spokeswoman for The Nature Conservancy. “We understand the necessity of BNSF’s expansion project, but we hope they take steps to mitigate this loss of prairie.”

No environmental impact statement or public notice was required because the work is allowed under an existing nationwide permit, said Mark Frazier, regulatory branch chief for the Corps of Engineers’ Kansas City district.

The Corps, which has jurisdiction over U.S. waters, considered the impacts of each of the project’s 42 water crossings separately, Frazier said.

But even if federal regulators had considered the Flint Hills rail expansion as a single project, Frazier does not believe an environmental impact statement would have been required.

“When you consider them as separate projects the way we did for these permits, most of the impacts were temporary to allow for construction. Then they will be restored once they are done working,” said Sarah Reznicek, the Corps’ regulatory project manager who handled its review.

The expansion is being done to help with the transportation of consumer goods. BNSF said the project supports its customers’ growth. It noted that the railroad has invested about $815 million in Kansas during the last five years to maintain the railroad and expand it where needed.

Officials in the area say most of the complaints they have heard are from visitors, not locals.

“It’s not bothering us,” Chase County Register of Deeds Kathy Swift said.

BELLE PLAINE, Kan. (AP) — More than a century after the arrival of the railroads to the Flint Hills of Kansas, a large-scale track expansion is tearing up a scenic stretch in some of the last remaining tallgrass prairie left in the nation.The multiyear project by BNSF Railway to build a second main line of track in Kansas got little public attention until construction this year on a nearly 42-mile stretch of track that the railroad is laying from Ellinor to El Dorado. Located south of the Tallgrass Prairie National Preserve, the new line will run alongside much of Highway 177, a national scenic byway through the Flint Hills.The work is occurring along the railroad’s right-of-way and 19 parcels of land it is acquiring, BNSF spokeswoman Amy Casas said in an email.The project involves eight minor wetland fills, realignment of streams at three locations, seven new bridges and 36 culvert extensions, according to U.S. Army Corps of Engineers documents.When Wichita resident Clayton Jamison and his wife traveled to Cottonwood Falls in late May, he was shocked as they came over a rise in the road a few miles north of Cassoday and saw the size of the excavation.“It looked like a bomb went off,” Jamison said.At one time, 150 million acres of tallgrass prairie stretched from Texas to Canada. Today only 4% of that ecosystem survives, with the largest piece in the Flint Hills, according to the Flint Hills Learning Center.The Flint Hills, once an ancient inland seaway, has very shallow soil and hard limestone rocks that kept settlers from plowing it. Tallgrass prairie grasses grow up to 10 feet (3 meters) tall, with roots that extend up to 15 feet (4.5 meters) deep. Its ecosystem supports threatened species like prairie chickens.“Up there that is a special place,” Jamison said of the Flint Hills. “It is just one of those things that have been that way for millennium times. It hasn’t changed a lot.”BNSF said its earth moving is only temporary and that it will restore the area and plant native grass as required by its state construction stormwater permit and in “voluntary consultation” with The Nature Conservancy.“We are also a big supporter of the ongoing efforts to preserve the tall grass prairie of the Flint Hills,” Casas wrote, noting donations the railroad has made to such efforts.The Nature Conservancy said in an email that its land protection director is scheduled to look at the rail expansion project with BNSF next week.“It’s always unfortunate to lose more native prairie, especially in the Flint Hills, which is the last uninterrupted expanse of tallgrass prairie in North America,” said Laura Rose Clawson, spokeswoman for The Nature Conservancy. “We understand the necessity of BNSF’s expansion project, but we hope they take steps to mitigate this loss of prairie.”No environmental impact statement or public notice was required because the work is allowed under an existing nationwide permit, said Mark Frazier, regulatory branch chief for the Corps of Engineers’ Kansas City district.The Corps, which has jurisdiction over U.S. waters, considered the impacts of each of the project’s 42 water crossings separately, Frazier said.But even if federal regulators had considered the Flint Hills rail expansion as a single project, Frazier does not believe an environmental impact statement would have been required.“When you consider them as separate projects the way we did for these permits, most of the impacts were temporary to allow for construction. Then they will be restored once they are done working,” said Sarah Reznicek, the Corps’ regulatory project manager who handled its review.The expansion is being done to help with the transportation of consumer goods. BNSF said the project supports its customers’ growth. It noted that the railroad has invested about $815 million in Kansas during the last five years to maintain the railroad and expand it where needed.Officials in the area say most of the complaints they have heard are from visitors, not locals.“It’s not bothering us,” Chase County Register of Deeds Kathy Swift said.

Major railroad expansion tearing up Flint Hills in Kansas

Kids’ a Cookin’ is a great web site that has been around for a number of years. With school out and a number of usual summer activities put on hold, perhaps this is the year to work with your school age kids to help them develop cooking skills.

The curriculum, complete with recipes is geared toward kids at a 5th to 6th grade reading level. The purpose of Kids’ a Cookin’ is to share the fun and skills of cooking with children and those who guide them. It’s no secret that when you involve children in the planning and preparation of simple recipes they will be excited to try the food. Important skills include reading and following a recipe, measuring ingredients, cutting, (if they are old enough to use knives safely), stirring and serving the completed food. Kids helping with the preparation of foods promotes independence and develops self-confidence.

Another goal in cooking with kids is to expose children to healthy foods. Children may choose nutritionally sound foods if they understand the role of food in good health. Talk about such facts as “calcium rich foods make strong bones” or “fruits provide natural sweetness” while cooking to help kids make the best, most nutritious choices.

It is important to give kitchen tasks that are appropriate for each child’s age so that the job that can be done successfully. Give clear instructions, show how it is done, and let your child practice. When children help with food preparation, remind them to wash hands using soap and water before and after handling food or utensils to prepare food. Expect a few spills, be patient and allow extra time for each task.

Each child has his own pace for learning a new skill. Even a young child can:

· spread soft spreads · place things in the trash · mix ingredients · peel oranges · mash bananas using a fork · set the table

As children gain more skills they can: · measure ingredients · cut with a blunt knife · operate simple appliances

Cooking provides many opportunities for using all the senses - tasting, smelling, touching, seeing and hearing.

Measuring, weighing and following sequential steps interest the child who is most comfortable with math and logic.

The picture cooking method for many recipes is perfect for the child who visualizes things in order to understand and produce them. The main point of cooking with children is to have an enjoyable time together.

An easy way to find the Kids’ a Cookin’ web site is to visit our Cottonwood Extension District Web site. Click on the Health and Nutrition link and you will see kids’ a cookin’ listed under tips and ideas. I would love to hear about your fun Kids’ a Cookin’ experiences this summer!

Donna Krug is the District Director and Family &amp; Consumer Science Agent in the Cottonwood Extension District. You may reach her at: (620)793-1910 or dkrug@ksu.edu K-State Research &amp; Extension is an equal opportunity employer and provider.

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/1/1578680101176.jpeg" alt="Donna Krug" />
 <figcaption>Donna Krug</figcaption>
 </figure>written by: Donna Krug - Cottonwood Extension DistrictKids’ a Cookin’ is a great web site that has been around for a number of years. With school out and a number of usual summer activities put on hold, perhaps this is the year to work with your school age kids to help them develop cooking skills.The curriculum, complete with recipes is geared toward kids at a 5th to 6th grade reading level. The purpose of Kids’ a Cookin’ is to share the fun and skills of cooking with children and those who guide them. It’s no secret that when you involve children in the planning and preparation of simple recipes they will be excited to try the food. Important skills include reading and following a recipe, measuring ingredients, cutting, (if they are old enough to use knives safely), stirring and serving the completed food. Kids helping with the preparation of foods promotes independence and develops self-confidence.Another goal in cooking with kids is to expose children to healthy foods. Children may choose nutritionally sound foods if they understand the role of food in good health. Talk about such facts as “calcium rich foods make strong bones” or “fruits provide natural sweetness” while cooking to help kids make the best, most nutritious choices.It is important to give kitchen tasks that are appropriate for each child’s age so that the job that can be done successfully. Give clear instructions, show how it is done, and let your child practice. When children help with food preparation, remind them to wash hands using soap and water before and after handling food or utensils to prepare food. Expect a few spills, be patient and allow extra time for each task.Each child has his own pace for learning a new skill. Even a young child can:· spread soft spreads · place things in the trash · mix ingredients · peel oranges · mash bananas using a fork · set the tableAs children gain more skills they can: · measure ingredients · cut with a blunt knife · operate simple appliancesCooking provides many opportunities for using all the senses - tasting, smelling, touching, seeing and hearing.Measuring, weighing and following sequential steps interest the child who is most comfortable with math and logic.The picture cooking method for many recipes is perfect for the child who visualizes things in order to understand and produce them. The main point of cooking with children is to have an enjoyable time together.An easy way to find the Kids’ a Cookin’ web site is to visit our Cottonwood Extension District Web site. Click on the Health and Nutrition link and you will see kids’ a cookin’ listed under tips and ideas. I would love to hear about your fun Kids’ a Cookin’ experiences this summer!Donna Krug is the District Director and Family &amp; Consumer Science Agent in the Cottonwood Extension District. You may reach her at: (620)793-1910 or dkrug@ksu.edu K-State Research &amp; Extension is an equal opportunity employer and provider.

KRUG: Have fun with kids in the kitchen

Communication skills are more important today than ever! Many of the challenges in our world could be minimized if we just stopped to listen, checked our attitudes, and shared our thoughts in a respectful and fair manner.

Each of us has a different level and style of communication. As someone who earned a journalism degree, communicating both verbally and in writing in an impactful way is important to me. My youngest child thinks quickly on her feet and is extremely articulate. Our oldest is much more contemplative and has had to work much harder at communicating his thoughts effectively.

4-H teaches communication skills starting with Show &amp; Tell and Project Talks as well as talking to a consultative judge at many events. As the 4-H member grows and develops, their opportunities for practicing good communication skills also expand to include illustrated talks, extemporaneous speaking, and leadership opportunities.

Communications is both a 4-H project area and a part of every project! Learning to present to others, looking someone in the eye while speaking, practicing active listening, organizing your thoughts, and knowing when and how to address tough topics are all life skills that impact a person’s education, job opportunities, and family dynamics.

This year has challenged our 4-H skills of communication! We have moved club meetings to an online format and have much less opportunity to interact. We think of the presentations that happen at 4-H Club Days as an obvious practice of communication skills. Events such as regional camps, day camps, club meetings, Discovery Days, and 4-H camp also incredible times for 4-H members to meet new people and test their communication skills. All of these events had to be canceled or held in a different format that definitely challenged communication skills!

As youth prepare for the county fair, they are working hard on communication skills. Exhibits such as Woodworking, Photography, and Foods are all being held in a virtual format so youth will be working on the video side of communication skills.

How will you improve your communication skills this week?

Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at mberan@ksu.edu or call 620-793-1910.

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/12/1575650994387.jpeg" alt="Michelle Beran" />
 <figcaption>Michelle Beran</figcaption>
 </figure>written by: Michelle Beran - Cottonwood Extension DistrictCommunication skills are more important today than ever! Many of the challenges in our world could be minimized if we just stopped to listen, checked our attitudes, and shared our thoughts in a respectful and fair manner.Each of us has a different level and style of communication. As someone who earned a journalism degree, communicating both verbally and in writing in an impactful way is important to me. My youngest child thinks quickly on her feet and is extremely articulate. Our oldest is much more contemplative and has had to work much harder at communicating his thoughts effectively.4-H teaches communication skills starting with Show &amp; Tell and Project Talks as well as talking to a consultative judge at many events. As the 4-H member grows and develops, their opportunities for practicing good communication skills also expand to include illustrated talks, extemporaneous speaking, and leadership opportunities.Communications is both a 4-H project area and a part of every project! Learning to present to others, looking someone in the eye while speaking, practicing active listening, organizing your thoughts, and knowing when and how to address tough topics are all life skills that impact a person’s education, job opportunities, and family dynamics.This year has challenged our 4-H skills of communication! We have moved club meetings to an online format and have much less opportunity to interact. We think of the presentations that happen at 4-H Club Days as an obvious practice of communication skills. Events such as regional camps, day camps, club meetings, Discovery Days, and 4-H camp also incredible times for 4-H members to meet new people and test their communication skills. All of these events had to be canceled or held in a different format that definitely challenged communication skills!As youth prepare for the county fair, they are working hard on communication skills. Exhibits such as Woodworking, Photography, and Foods are all being held in a virtual format so youth will be working on the video side of communication skills.How will you improve your communication skills this week?Keep learning. Keep showing grace and kindness.Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at mberan@ksu.edu or call 620-793-1910.

BERAN: Communication skills

As the summer temperatures rise, safe food handling when eating outdoors becomes even more critical. As food heats up in summer temperatures the bacteria multiplies rapidly. Here are some simple food safety guidelines for transporting your food and serving it safely once you've arrived at the picnic spot.

Keeping food at proper temperatures is critical to preventing the growth of foodborne bacteria. The key is to never let your picnic food remain in the "Danger Zone" — between 40° F and 140° F — for more than 2 hours, or 1 hour if outdoor temperatures are above 90° F. This is when bacteria in food can multiply rapidly, and lead to foodborne illness.

Cold perishable food should be kept in the cooler at 40°F or below until serving time. Place cold food in a cooler with ice or frozen gel packs. Pack beverages in one cooler and perishable food in another. That way, as picnickers open and reopen the beverage cooler to replenish their drinks, the perishable foods won’t be exposed to warm outdoor air temperatures. Foods in individual serving dishes can be placed directly on ice, or in a shallow container set in a deep pan filled with ice. Drain off water as ice melts and replace ice frequently. Once you've served it, food should not sit out for longer than 2 hours, or 1 hour if the outdoor temperature is above 90°F. If it does - discard it.

Hot food should be kept hot, at or above 140°F. Hot food should be wrapped well and placed it in an insulated container until serving. Grilled food can be kept hot until served by moving it to the side of the grill rack, just away from the coals. This keeps it hot but prevents overcooking.

Don’t forget to pack your food thermometer. Always use it to be sure your food is cooked thoroughly.

When serving, never re-use a plate or utensils that previously held raw meat, poultry, or seafood for serving — unless they’ve been washed first in hot, soapy water. Otherwise, you can spread bacteria from the raw juices to your cooked or ready-to-eat food. In storage, be sure to keep raw meat, poultry, and seafood securely wrapped. This keeps their juices from contaminating prepared/cooked foods or foods that will be eaten raw, such as fruits and vegetables.

If you don’t have access to running water, simply use a water jug, some soap, and paper towels. Or, use moist disposable towelettes for cleaning your hands. If you desire, follow this with a hand sanitizer but not instead of cleaning your hands.

Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District. She can be reached at 785-628-9430 or at bunruh@ksu.edu.

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/12/1576703253818.png" alt="Berny Unruh" />
 <figcaption>Berny Unruh</figcaption>
 </figure>written by: Berny Unruh - Cottonwood Extension DistrictAs the summer temperatures rise, safe food handling when eating outdoors becomes even more critical. As food heats up in summer temperatures the bacteria multiplies rapidly. Here are some simple food safety guidelines for transporting your food and serving it safely once you've arrived at the picnic spot.Keeping food at proper temperatures is critical to preventing the growth of foodborne bacteria. The key is to never let your picnic food remain in the "Danger Zone" — between 40° F and 140° F — for more than 2 hours, or 1 hour if outdoor temperatures are above 90° F. This is when bacteria in food can multiply rapidly, and lead to foodborne illness.Cold perishable food should be kept in the cooler at 40°F or below until serving time. Place cold food in a cooler with ice or frozen gel packs. Pack beverages in one cooler and perishable food in another. That way, as picnickers open and reopen the beverage cooler to replenish their drinks, the perishable foods won’t be exposed to warm outdoor air temperatures. Foods in individual serving dishes can be placed directly on ice, or in a shallow container set in a deep pan filled with ice. Drain off water as ice melts and replace ice frequently. Once you've served it, food should not sit out for longer than 2 hours, or 1 hour if the outdoor temperature is above 90°F. If it does - discard it.Hot food should be kept hot, at or above 140°F. Hot food should be wrapped well and placed it in an insulated container until serving. Grilled food can be kept hot until served by moving it to the side of the grill rack, just away from the coals. This keeps it hot but prevents overcooking.Don’t forget to pack your food thermometer. Always use it to be sure your food is cooked thoroughly.When serving, never re-use a plate or utensils that previously held raw meat, poultry, or seafood for serving — unless they’ve been washed first in hot, soapy water. Otherwise, you can spread bacteria from the raw juices to your cooked or ready-to-eat food. In storage, be sure to keep raw meat, poultry, and seafood securely wrapped. This keeps their juices from contaminating prepared/cooked foods or foods that will be eaten raw, such as fruits and vegetables.If you don’t have access to running water, simply use a water jug, some soap, and paper towels. Or, use moist disposable towelettes for cleaning your hands. If you desire, follow this with a hand sanitizer but not instead of cleaning your hands.Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District. She can be reached at 785-628-9430 or at bunruh@ksu.edu.

UNRUH: Picnic food safety

written by: Donna Krug - Cottonwood Extension Office

Today, the word ‘Mindfulness” is attached to almost everything we do. Becoming more aware of our eating, walking, or moving in general can be considered mindfulness. We had to cancel the classes we had scheduled in April due to COVID-19 but since the ban for our face-to-face meetings will be lifted July 4th, it is the perfect time to consider signing up for a class that focuses on mindfulness, offered through the Great Bend Recreation Commission.

Mindful Meditation with Do-In (pronounced doe-een) is being offered on Tuesdays and Thursdays, July 14th through the 30th. The 6 one-hour classes will be held at 10:00 AM at the Great Bend Activity Center, 2715 18th Street. The Mindful Meditation and Do-In classes begin with a short guided meditation designed to help you focus on the present moment. Too often our emotions or worries get in the way of letting us relax and take a deep breath. The Do-In exercises that follow the meditation are exercises for health. The exercises are suitable for people of any age and anyone who may be dealing with a chronic condition. The focus is on imagery, breathing and relaxation when performing Do-In exercises. Participants in the two sessions we led last fall had many positive comments.

My husband, John, who is a retired Chiropractor certified in Acupuncture, helps to lead the class. There is a $10 charge for this workshop that is payable to the Cottonwood Extension District. Call me at (620)793-1910 or e-mail me at dkrug@ksu.edu to sign up for this fun class.

Update on our Cottonwood Office Protocols

While both the Hays and Great Bend offices are open once again, we must remain vigilant to keep safety of the participants, volunteers and public a top priority. If the business you need to conduct with our office can be done over the phone or e-mail, please consider that. When coming to our office we are asking everyone to use cloth face coverings and maintain a 6 foot distance with others as much as possible. We look forward to answering your questions so please stay in touch!

Donna Krug is the District Director and Family &amp; Consumer Science Agent for K-State Research &amp; Extension – Cottonwood District. You may reach her at: (620)793-1910 or dkrug@ksu.edu K-State Research &amp; Extension is an equal opportunity provider and employer.

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141417887.jpeg" alt="Donna Krug" />
 <figcaption>Donna Krug</figcaption>
 </figure>written by: Donna Krug - Cottonwood Extension OfficeToday, the word ‘Mindfulness” is attached to almost everything we do. Becoming more aware of our eating, walking, or moving in general can be considered mindfulness. We had to cancel the classes we had scheduled in April due to COVID-19 but since the ban for our face-to-face meetings will be lifted July 4th, it is the perfect time to consider signing up for a class that focuses on mindfulness, offered through the Great Bend Recreation Commission.Mindful Meditation with Do-In (pronounced doe-een) is being offered on Tuesdays and Thursdays, July 14th through the 30th. The 6 one-hour classes will be held at 10:00 AM at the Great Bend Activity Center, 2715 18th Street. The Mindful Meditation and Do-In classes begin with a short guided meditation designed to help you focus on the present moment. Too often our emotions or worries get in the way of letting us relax and take a deep breath. The Do-In exercises that follow the meditation are exercises for health. The exercises are suitable for people of any age and anyone who may be dealing with a chronic condition. The focus is on imagery, breathing and relaxation when performing Do-In exercises. Participants in the two sessions we led last fall had many positive comments.My husband, John, who is a retired Chiropractor certified in Acupuncture, helps to lead the class. There is a $10 charge for this workshop that is payable to the Cottonwood Extension District. Call me at (620)793-1910 or e-mail me at dkrug@ksu.edu to sign up for this fun class.Update on our Cottonwood Office ProtocolsWhile both the Hays and Great Bend offices are open once again, we must remain vigilant to keep safety of the participants, volunteers and public a top priority. If the business you need to conduct with our office can be done over the phone or e-mail, please consider that. When coming to our office we are asking everyone to use cloth face coverings and maintain a 6 foot distance with others as much as possible. We look forward to answering your questions so please stay in touch!Donna Krug is the District Director and Family &amp; Consumer Science Agent for K-State Research &amp; Extension – Cottonwood District. You may reach her at: (620)793-1910 or dkrug@ksu.edu K-State Research &amp; Extension is an equal opportunity provider and employer.

KRUG: Including mindfulness in your daily routine

written by: Michelle Beran - Cottonwood Extension Office

There is a lot going on in our world right now and this is probably the most serious topic you will ever hear me address. I have been quiet about the things on my heart because I was afraid my words were not “right enough,” so please know that my words come from a place of love and compassion for all those around me.

My heart aches for the turmoil in our households, our communities and our world.

My heart aches for members of our communities that feel marginalized, distrusted and not valued.

My heart aches for my nephew (yep D – we’ll keep you forever) and the thought that he might fear for his job, his safety, his life because of his skin color.

My heart aches that ANY 4-H member in my contact might feel not valued, not heard, not recognized for their distinct perspective.

My heart aches for law enforcement officers who do the right thing and stand up for justice, and display compassion for their communities.

My heart aches for those who feel that violence is the only way to be seen and heard.

My heart aches for those blamed for the violence of others.

My heart aches for business owners whose means of providing a living for their own families -- and employment for those who need it most -- may be damaged.

My heart aches for too many people of color who have been thrown aside.

As a mom, I hate that I had to raise my daughter to not go places by herself because it wasn’t safe. My heart aches for the mommas of color who have to teach this to their children at a much deeper level.

My faith tells me to “love my neighbor” but it doesn’t allow me to pick and choose who those neighbors are. I know that my words only scratch the surface but know that they are from my heart and in love for my neighbors.

My heart aches for all of us who want to help, want to listen, want to make the world better…but don’t know how.

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/12/1575650994387.jpeg" alt="Michelle Beran" />
 <figcaption>Michelle Beran</figcaption>
 </figure>written by: Michelle Beran - Cottonwood Extension OfficeThere is a lot going on in our world right now and this is probably the most serious topic you will ever hear me address. I have been quiet about the things on my heart because I was afraid my words were not “right enough,” so please know that my words come from a place of love and compassion for all those around me.My heart aches.My heart aches for the turmoil in our households, our communities and our world.My heart aches for members of our communities that feel marginalized, distrusted and not valued.My heart aches for my nephew (yep D – we’ll keep you forever) and the thought that he might fear for his job, his safety, his life because of his skin color.My heart aches that ANY 4-H member in my contact might feel not valued, not heard, not recognized for their distinct perspective.My heart aches for law enforcement officers who do the right thing and stand up for justice, and display compassion for their communities.My heart aches for those who feel that violence is the only way to be seen and heard.My heart aches for those blamed for the violence of others.My heart aches for business owners whose means of providing a living for their own families -- and employment for those who need it most -- may be damaged.My heart aches for too many people of color who have been thrown aside.As a mom, I hate that I had to raise my daughter to not go places by herself because it wasn’t safe. My heart aches for the mommas of color who have to teach this to their children at a much deeper level.My faith tells me to “love my neighbor” but it doesn’t allow me to pick and choose who those neighbors are. I know that my words only scratch the surface but know that they are from my heart and in love for my neighbors.My heart aches for all of us who want to help, want to listen, want to make the world better…but don’t know how.Keep learning. Keep showing grace and kindness.Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at mberan@ksu.edu or call 620-793-1910.

BERAN: Heartache

I had hoped to share some fun recipe sampling at the Farmer’s Market in Great Bend, but since our face-to-face contacts are restricted, we’ll postpone those visits until later in the summer. Since the start of summer is just around the corner and warmer temperatures are here to stay, you may be looking for some recipes that are healthy but won’t heat up the kitchen. My “go to” cookbook to utilize summer produce is the Rolling Prairie Cookbook authored by Nancy O’Connor. The book, divided into three categories: fruits, herbs and vegetables includes over 130 recipes celebrating fresh produce. I have visited with the author and received permission to include several recipes in the fact sheet I wrote titled, “Simple Seasonal Meals”.

Every fruit or vegetable grown in the home garden reaches its peak at a certain time. Harvesting and eating produce at its peak provides many benefits. The color, flavor, texture, and nutritional value increase as produce ripens. Another reason to eat seasonally is that it costs less to produce during the normal growing seasons.

I had fun putting this fact sheet together. I included several great resources that encourage families to plant a garden, join a CSA (community supported agriculture) or visit the farmer’s market. The last page of the fact sheet shares a copy of the Harvest Calendar for Kansas which is also available at: http://growinglawrence.org/harvestcalendar.html

I want to share a couple of recipes from the “Rolling Prairie Cookbook” that you may want to try when the locally grown cantaloupe finds its way to farmer’s market.

1 ½ cups finely chopped cantaloupe&nbsp; &nbsp; &nbsp;/&nbsp; &nbsp; &nbsp;1 shallot, minced

½ large green pepper, finely chopped&nbsp; &nbsp; &nbsp; /&nbsp; &nbsp; &nbsp;1 tablespoon minced fresh cilantro

1 or 2 hot peppers, seeded, and finely chopped&nbsp; &nbsp; &nbsp;/&nbsp; &nbsp; &nbsp;Juice of 1 lime (approximately 3 Tbsp.

1 teaspoon honey or brown sugar&nbsp; &nbsp; &nbsp;/&nbsp; &nbsp; &nbsp;¼ teaspoon salt

Combine all ingredients. Refrigerate for at least 30 minutes to allow flavors to blend. Yield: 2 cups.

Nutritional information per 2 tablespoons: 10 calories; 0 g. protein; &lt;1g total fat (0 g. saturated fat); 2g. carbohydrates; 35 mg. sodium.

2 cups cantaloupe chunks&nbsp; &nbsp; &nbsp;/&nbsp; &nbsp; &nbsp;1 cup orange juice

2 tablespoons sugar or honey&nbsp; &nbsp; &nbsp;/&nbsp; &nbsp; &nbsp;8 ice cubes

Place all ingredients in a blender and whirl until well blended. Pour into large frosty mugs. Serves 2. Nutritional information per serving: 157 calories; 2 g. protein; &lt;1g total fat (0 g. saturated fat); 36 g. carbohydrates; 15 mg. sodium.

Remember, by choosing fruits and vegetables in season you get all of the benefits – food that tastes good, is good for you, and is reasonably priced.

Donna Krug is the Family &amp; Consumer Science Agent and District Director with K-State Research and Extension – Cottonwood District. You may reach her at: (620)793-1910 or dkrug@ksu.edu K-State Research and Extension is an equal opportunity employer and provider.

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141417887.jpeg" alt="Donna Krug" />
 <figcaption>Donna Krug</figcaption>
 </figure>written by: Donna Krug - Cottonwood Extension OfficeI had hoped to share some fun recipe sampling at the Farmer’s Market in Great Bend, but since our face-to-face contacts are restricted, we’ll postpone those visits until later in the summer. Since the start of summer is just around the corner and warmer temperatures are here to stay, you may be looking for some recipes that are healthy but won’t heat up the kitchen. My “go to” cookbook to utilize summer produce is the Rolling Prairie Cookbook authored by Nancy O’Connor. The book, divided into three categories: fruits, herbs and vegetables includes over 130 recipes celebrating fresh produce. I have visited with the author and received permission to include several recipes in the fact sheet I wrote titled, “Simple Seasonal Meals”.Every fruit or vegetable grown in the home garden reaches its peak at a certain time. Harvesting and eating produce at its peak provides many benefits. The color, flavor, texture, and nutritional value increase as produce ripens. Another reason to eat seasonally is that it costs less to produce during the normal growing seasons.I had fun putting this fact sheet together. I included several great resources that encourage families to plant a garden, join a CSA (community supported agriculture) or visit the farmer’s market. The last page of the fact sheet shares a copy of the Harvest Calendar for Kansas which is also available at: http://growinglawrence.org/harvestcalendar.htmlI want to share a couple of recipes from the “Rolling Prairie Cookbook” that you may want to try when the locally grown cantaloupe finds its way to farmer’s market.Sweet Melon Salsa1 ½ cups finely chopped cantaloupe&nbsp; &nbsp; &nbsp;/&nbsp; &nbsp; &nbsp;1 shallot, minced½ large green pepper, finely chopped&nbsp; &nbsp; &nbsp; /&nbsp; &nbsp; &nbsp;1 tablespoon minced fresh cilantro1 or 2 hot peppers, seeded, and finely chopped&nbsp; &nbsp; &nbsp;/&nbsp; &nbsp; &nbsp;Juice of 1 lime (approximately 3 Tbsp.1 teaspoon honey or brown sugar&nbsp; &nbsp; &nbsp;/&nbsp; &nbsp; &nbsp;¼ teaspoon saltCombine all ingredients. Refrigerate for at least 30 minutes to allow flavors to blend. Yield: 2 cups.Nutritional information per 2 tablespoons: 10 calories; 0 g. protein; &lt;1g total fat (0 g. saturated fat); 2g. carbohydrates; 35 mg. sodium.Frosty Cantaloupe Smoothie2 cups cantaloupe chunks&nbsp; &nbsp; &nbsp;/&nbsp; &nbsp; &nbsp;1 cup orange juice2 tablespoons sugar or honey&nbsp; &nbsp; &nbsp;/&nbsp; &nbsp; &nbsp;8 ice cubesPlace all ingredients in a blender and whirl until well blended. Pour into large frosty mugs. Serves 2. Nutritional information per serving: 157 calories; 2 g. protein; &lt;1g total fat (0 g. saturated fat); 36 g. carbohydrates; 15 mg. sodium.Remember, by choosing fruits and vegetables in season you get all of the benefits – food that tastes good, is good for you, and is reasonably priced.Donna Krug is the Family &amp; Consumer Science Agent and District Director with K-State Research and Extension – Cottonwood District. You may reach her at: (620)793-1910 or dkrug@ksu.edu K-State Research and Extension is an equal opportunity employer and provider.

KRUG: Summer time recipes 

I just noticed that May was designated as Older American’s Month, so I’ll take advantage of the last day of the month to share some information from Erin Yelland, our Adult Development and Aging specialist at KSU. We are hearing a lot these days about how our seniors may be experiencing loneliness or social isolation. Let’s take a closer look and share some ways to combat this.

Loneliness is a feeling or experience that some people might have. It can occur when you do not have as much social interaction as you would like or even after a major life transition – such as divorce, death, a move, or even quarantine due to COVID19. Social isolation is when someone has little contact with other people on a regular basis.

So, what are some ways to combat loneliness and social isolation?

3) Connect with community groups, family members and friends.

Connecting can be difficult during COVID19 but here are some easy ideas. Pick up the phone and call your friends, step outside and chat with neighbors, mail a letter, connect via video calls, send silly pictures, and try to have fun from afar.

Give me a call for some excellent fact sheets from our Keys to Embracing Aging resources. I am happy to share.

Donna Krug is the District Director and Family &amp; Consumer Science Agent for the Cottonwood Extension District. You may reach her at: (620)793-1910 or dkrug@ksu.edu.

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141417887.jpeg" alt="Donna Krug" />
 <figcaption>Donna Krug</figcaption>
 </figure>written by: Donna Krug - Cottonwood Extension OfficeI just noticed that May was designated as Older American’s Month, so I’ll take advantage of the last day of the month to share some information from Erin Yelland, our Adult Development and Aging specialist at KSU. We are hearing a lot these days about how our seniors may be experiencing loneliness or social isolation. Let’s take a closer look and share some ways to combat this.Loneliness is a feeling or experience that some people might have. It can occur when you do not have as much social interaction as you would like or even after a major life transition – such as divorce, death, a move, or even quarantine due to COVID19. Social isolation is when someone has little contact with other people on a regular basis.So, what are some ways to combat loneliness and social isolation?1) Focus on your sense of purpose2) Maintain your sense of belonging3) Connect with community groups, family members and friends.Connecting can be difficult during COVID19 but here are some easy ideas. Pick up the phone and call your friends, step outside and chat with neighbors, mail a letter, connect via video calls, send silly pictures, and try to have fun from afar.Give me a call for some excellent fact sheets from our Keys to Embracing Aging resources. I am happy to share.Donna Krug is the District Director and Family &amp; Consumer Science Agent for the Cottonwood Extension District. You may reach her at: (620)793-1910 or dkrug@ksu.edu.

KRUG: Happy Older American’s Month

written by: Bernie Unruh - Cottonwood Extension Office

June is National Fresh Fruit and Vegetable Month so this is the perfect time to add some color to your meals. Many of the early garden crops are showcased at our local farmer’s markets that most likely opened this weekend. More and more choices and varieties will show up as the summer progresses.

It is important to include five to nine fruits and vegetables in your diet every day. For some that is not a difficult task but for many families that is not an easy task due to various reasons. In addition to fresh, fruits and vegetables can be purchased in many ways – canned, frozen and even dried. I have always liked to buy frozen because I can take out the amount that I need and return the bag to the freezer. The very best option is to grow fruits and vegetables yourself. If you have questions about getting your garden growing, don’t hesitate to call the Extension Office and we have Master Gardeners who would be happy to give you a call and give you some encouragement.

I often hear that fresh fruits and vegetables are too expensive. When all the options are compared, they usually cost the least when they are purchased in their fresh form. Prices can vary a lot depending on many factors such as the season, the store and the package size. Sometimes it will seem more expensive to buy a whole melon rather than a cut melon, but your cost per serving will usually end up being lower when you buy the whole melon. Fresh does have more of a risk of spoilage, so be sure to eat it all before it spoils.

If we compare the nutritional value, fruits and vegetables may be the most nutrient dense food of all of the foods in your grocery cart. If we compare a bag of apples to a bag of potato

chips there is absolutely no comparison. I think everyone will agree that even if you have to pay a little more for a bag of apples, it is a win-win when nutrition is compared.

From avocados and apples to zucchini and watermelon there are so many fruits and vegetables to choose from. My favorite activity when I visit schools or a summer program is to write the ABC’s on a poster and have the students try to find a fruit or vegetable for every letter of the alphabet. We often have some very creative answers including quiche made with vegetables. Whether you have them as a snack, on a salad or in a smoothie, they will provide your body with the necessary vitamins and fiber. Make it a goal for your family to get at least five fruits and vegetables every day this next week.

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/12/1576703168607.png" alt="Bernie Unruh" />
 <figcaption>Bernie Unruh</figcaption>
 </figure>written by: Bernie Unruh - Cottonwood Extension OfficeJune is National Fresh Fruit and Vegetable Month so this is the perfect time to add some color to your meals. Many of the early garden crops are showcased at our local farmer’s markets that most likely opened this weekend. More and more choices and varieties will show up as the summer progresses.It is important to include five to nine fruits and vegetables in your diet every day. For some that is not a difficult task but for many families that is not an easy task due to various reasons. In addition to fresh, fruits and vegetables can be purchased in many ways – canned, frozen and even dried. I have always liked to buy frozen because I can take out the amount that I need and return the bag to the freezer. The very best option is to grow fruits and vegetables yourself. If you have questions about getting your garden growing, don’t hesitate to call the Extension Office and we have Master Gardeners who would be happy to give you a call and give you some encouragement.I often hear that fresh fruits and vegetables are too expensive. When all the options are compared, they usually cost the least when they are purchased in their fresh form. Prices can vary a lot depending on many factors such as the season, the store and the package size. Sometimes it will seem more expensive to buy a whole melon rather than a cut melon, but your cost per serving will usually end up being lower when you buy the whole melon. Fresh does have more of a risk of spoilage, so be sure to eat it all before it spoils.If we compare the nutritional value, fruits and vegetables may be the most nutrient dense food of all of the foods in your grocery cart. If we compare a bag of apples to a bag of potatochips there is absolutely no comparison. I think everyone will agree that even if you have to pay a little more for a bag of apples, it is a win-win when nutrition is compared.From avocados and apples to zucchini and watermelon there are so many fruits and vegetables to choose from. My favorite activity when I visit schools or a summer program is to write the ABC’s on a poster and have the students try to find a fruit or vegetable for every letter of the alphabet. We often have some very creative answers including quiche made with vegetables. Whether you have them as a snack, on a salad or in a smoothie, they will provide your body with the necessary vitamins and fiber. Make it a goal for your family to get at least five fruits and vegetables every day this next week.Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District. She can be reached at 785-628-9430 or at bunruh@ksu.edu.

UNRUH: National Fresh Fruit and Vegetable Month

Money Management is a skill that is learned at an early age. Parents play an important role in teaching children how to manage money. The best teacher is a parent who sets a good example. Take time during this summer break to do activities that will help children understand that family spending depends on your own family’s income, obligations, and values, not on what friends or neighbors spend.

Even pre-school aged children can begin to learn basic concepts about money. Here are some tips to help reinforce their learning.

· Play store with your children. Let them buy and sell toys, food, or “pretend” items. You can use play money for this activity.

· Help children understand that family members work to pay for family needs like housing, food, clothes, etc. A visit to the workplace helps children know what you do and why you have to be away from home.

· Explain why they can’t buy everything. Talk about the difference between what people want and what they need.

· Encourage children to buy some things to share with others – food, games, puzzles, balls, crayons, etc.

· Introduce children to coins when they are old enough to count to 10. Talk about what different coins can buy.

As children get older, (6 to 12 year olds, you can add these learning opportunities.

· Give children a chance to make shopping decisions. Show them how to comparison shop.

· Get children involved with family money management by making out monthly checks and addressing envelopes. Let them gather information before a major family purchase.

· Provide opportunities for children to earn money.

And then there are the teenage years when you need to remind kids that money does not grow on a tree in the back yard.

· Let teenagers manage their own money. Have them be responsible for paying many of their personal expenses, especially if they are “wants.”

· Encourage teens to earn money by working at a part-time job. Make sure the number of hours worked still allows enough time for studying and social time with friends.

· This is a great time to help young people understand when to use cash and when to use credit.

· Encourage long-range planning related to education, career and the future.

I do have some great resources at the Extension Office that can help reinforce these money management practices. Give me a call or e-mail me and I will be happy to share!

Donna Krug is the Family &amp; Consumer Science Agent and District Director in the Cottonwood Extension District. You may contact her at: (620)793-1910 or dkrug@ksu.edu K-State Research and Extension is an equal opportunity employer and provider.

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141404420.png" alt="Donna Krug" />
 <figcaption>Donna Krug</figcaption>
 </figure>written by: Donna Krug - Cottonwood Extension OfficeMoney Management is a skill that is learned at an early age. Parents play an important role in teaching children how to manage money. The best teacher is a parent who sets a good example. Take time during this summer break to do activities that will help children understand that family spending depends on your own family’s income, obligations, and values, not on what friends or neighbors spend.Even pre-school aged children can begin to learn basic concepts about money. Here are some tips to help reinforce their learning.· Play store with your children. Let them buy and sell toys, food, or “pretend” items. You can use play money for this activity.· Help children understand that family members work to pay for family needs like housing, food, clothes, etc. A visit to the workplace helps children know what you do and why you have to be away from home.· Explain why they can’t buy everything. Talk about the difference between what people want and what they need.· Encourage children to buy some things to share with others – food, games, puzzles, balls, crayons, etc.· Introduce children to coins when they are old enough to count to 10. Talk about what different coins can buy.As children get older, (6 to 12 year olds, you can add these learning opportunities.· Give children a chance to make shopping decisions. Show them how to comparison shop.· Get children involved with family money management by making out monthly checks and addressing envelopes. Let them gather information before a major family purchase.· Provide opportunities for children to earn money.And then there are the teenage years when you need to remind kids that money does not grow on a tree in the back yard.· Let teenagers manage their own money. Have them be responsible for paying many of their personal expenses, especially if they are “wants.”· Encourage teens to earn money by working at a part-time job. Make sure the number of hours worked still allows enough time for studying and social time with friends.· This is a great time to help young people understand when to use cash and when to use credit.· Encourage long-range planning related to education, career and the future.I do have some great resources at the Extension Office that can help reinforce these money management practices. Give me a call or e-mail me and I will be happy to share!Donna Krug is the Family &amp; Consumer Science Agent and District Director in the Cottonwood Extension District. You may contact her at: (620)793-1910 or dkrug@ksu.edu K-State Research and Extension is an equal opportunity employer and provider.

KRUG: Kids and cash

written by: Stacy Campbell - Cottonwood Extension Office

All fertilizers are salts and can cause germination problems if too much is placed with the seed. Too much fertilizer may inhibit germination completely, which results in a loss of stand. In other instances, too much fertilizer placed with the seed may simply delay germination, or it may result in weak seedlings with poorly developed root systems. In either case, the affected seedlings will be at a competitive disadvantage and a loss of yield potential may result.

Several points should be kept in mind when evaluating seed-placed fertilizer.

- Soil between the seed and the fertilizer band provides a buffer.

- The potential for injury from seed-applied fertilizer is greater for sandy and/or dry soils.

- Certain types of fertilizers should never be applied with the seed, even at low rates. No urea-containing fertilizer (urea, UAN solution) should be placed in direct seed contact. The hydrolysis of urea to ammonia can result in ammonia toxicity to seedlings.

- We suggest no seed placed fertilizer for soybeans, sunflowers, or dry beans.

Remember that these maximum amounts assume you’re not including any potash. If you are adding potash, the maximum amounts in the chart below would be reduced.

Stacy Campbell is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact him by e-mail at scampbel@ksu.edu or calling 785-628-9430.

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/1/1578070143255.png" alt="Stacy Campbell" />
 <figcaption>Stacy Campbell</figcaption>
 </figure>written by: Stacy Campbell - Cottonwood Extension OfficeAll fertilizers are salts and can cause germination problems if too much is placed with the seed. Too much fertilizer may inhibit germination completely, which results in a loss of stand. In other instances, too much fertilizer placed with the seed may simply delay germination, or it may result in weak seedlings with poorly developed root systems. In either case, the affected seedlings will be at a competitive disadvantage and a loss of yield potential may result.Several points should be kept in mind when evaluating seed-placed fertilizer.- Soil between the seed and the fertilizer band provides a buffer.- The potential for injury from seed-applied fertilizer is greater for sandy and/or dry soils.- Certain types of fertilizers should never be applied with the seed, even at low rates. No urea-containing fertilizer (urea, UAN solution) should be placed in direct seed contact. The hydrolysis of urea to ammonia can result in ammonia toxicity to seedlings.- We suggest no seed placed fertilizer for soybeans, sunflowers, or dry beans.Remember that these maximum amounts assume you’re not including any potash. If you are adding potash, the maximum amounts in the chart below would be reduced.Stacy Campbell is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact him by e-mail at scampbel@ksu.edu or calling 785-628-9430.

CAMPBELL: How much fertilizer can safely be placed with seed?

I ran across an inspirational quote a few days ago that says:

Remember most of your stress comes from the way you respond, not the way life is. Adjust your attitude. Change how you see things. Look for the good in all situations. Take the lesson and find new opportunities to grow. Let all the extra stress, worrying, and overthinking go.

I like this sentiment especially in this time of unsettledness. I know that there have been a lot of questions in our communities about county fairs. While I cannot speak for the Barton County Fair Association, I’d like to share the letter that was sent to our 4-H families last week.

1) Take a deep breath and then do a Happy Dance because we are celebrating the learning and work of our 4-H members!

2) Entries will work the same as previous years. The Barton Co Fair Board is updating their website and the online entry will be accessible very soon at http://www.bartoncountyfair.com/

3) For ALL exhibits – Static AND Livestock – the focus will be on what the 4-H youth has learned in the past year.

4) For inside/static exhibits – We will be using an application called Flip Grid! You will be receiving a training video all about Flip Grid by the end of May. After we have received entries, you will receive Flip Codes for your project departments.

a. Best Practices – you will upload a 3-10 minute video (depending on the department); use the first 1-2 minutes to show your project in detail (bottoms of cookies, seams of constructed garments; walking the fashion revue pattern). Use the remaining time in the video to talk about what you learned similar to what you would tell a judge (nutritional info; garment care and cost of wear; wood working tools you learned to use).

b. Best Practices – this may be the year to NOT enter 40 things! If you typically enter projects in 4 different departments, you may want to only have 1-2 entries in each department (Foods – one baked item; Photography – two photos; Horticulture – one set of veggies. This is ONLY a suggestion; entry limits have not changed).

c. Each 4-H member will receive written and video feedback from the judge to the email they use when starting. This keeps feedback private. We have added a disclosure to the entry forms regarding sharing of your video entry as both the Cottonwood Extension District and the Barton County Fair Association would like

to share your project entries publicly. If you are not comfortable with this, please be sure to mark the appropriate spot on the entry form.

d. There will be a few classes that are not available this year. We are making every attempt to update the fair book to match the options in Flip Grid for your entries.

5) For livestock shows – A schedule of livestock shows will be sent out very soon. ***PLEASE NOTE THAT THIS INFORMATION COULD CHANGE IF NOTICE IS RECEIVED FROM KDHE, BARTON COUNTY HEALTH DEPARTMENT/EMERGENCY MANAGEMENT, AND KANSAS 4-H.***

a. Each species show will be held on a separate day.

b. There will be NO stalling on site; animals will only come onto the grounds for the day of the species show and all prep work should be completed prior to arrival (wash racks will not be available).

c. Spectators will not be permitted in order to maintain appropriate social distancing guidelines. Whether you like these guidelines or not, you are asked to politely comply in order for the live show to occur. Managing the numbers of youth, parents, fair board and extension staff is extremely important and we need to handle ourselves as the best representation of the 4-H Pledge.

d. There will be no Round Robin at the fair as there is no way to accomplish showing multiple species.

e. Plans are in the works for a premium auction which would be held virtually/online. Video of each animal will be captured during the live shows to use during the online auction. Every effort is being made for this to happen but is not guaranteed at this point.

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/12/1575650994387.jpeg" alt="Michelle Beran" />
 <figcaption>Michelle Beran</figcaption>
 </figure>written by: Michelle Beran - Cottonwood Extension DistrictI ran across an inspirational quote a few days ago that says:Remember most of your stress comes from the way you respond, not the way life is. Adjust your attitude. Change how you see things. Look for the good in all situations. Take the lesson and find new opportunities to grow. Let all the extra stress, worrying, and overthinking go.I like this sentiment especially in this time of unsettledness. I know that there have been a lot of questions in our communities about county fairs. While I cannot speak for the Barton County Fair Association, I’d like to share the letter that was sent to our 4-H families last week.1) Take a deep breath and then do a Happy Dance because we are celebrating the learning and work of our 4-H members!2) Entries will work the same as previous years. The Barton Co Fair Board is updating their website and the online entry will be accessible very soon at http://www.bartoncountyfair.com/3) For ALL exhibits – Static AND Livestock – the focus will be on what the 4-H youth has learned in the past year.4) For inside/static exhibits – We will be using an application called Flip Grid! You will be receiving a training video all about Flip Grid by the end of May. After we have received entries, you will receive Flip Codes for your project departments.a. Best Practices – you will upload a 3-10 minute video (depending on the department); use the first 1-2 minutes to show your project in detail (bottoms of cookies, seams of constructed garments; walking the fashion revue pattern). Use the remaining time in the video to talk about what you learned similar to what you would tell a judge (nutritional info; garment care and cost of wear; wood working tools you learned to use).b. Best Practices – this may be the year to NOT enter 40 things! If you typically enter projects in 4 different departments, you may want to only have 1-2 entries in each department (Foods – one baked item; Photography – two photos; Horticulture – one set of veggies. This is ONLY a suggestion; entry limits have not changed).c. Each 4-H member will receive written and video feedback from the judge to the email they use when starting. This keeps feedback private. We have added a disclosure to the entry forms regarding sharing of your video entry as both the Cottonwood Extension District and the Barton County Fair Association would liketo share your project entries publicly. If you are not comfortable with this, please be sure to mark the appropriate spot on the entry form.d. There will be a few classes that are not available this year. We are making every attempt to update the fair book to match the options in Flip Grid for your entries.5) For livestock shows – A schedule of livestock shows will be sent out very soon. ***PLEASE NOTE THAT THIS INFORMATION COULD CHANGE IF NOTICE IS RECEIVED FROM KDHE, BARTON COUNTY HEALTH DEPARTMENT/EMERGENCY MANAGEMENT, AND KANSAS 4-H.***a. Each species show will be held on a separate day.b. There will be NO stalling on site; animals will only come onto the grounds for the day of the species show and all prep work should be completed prior to arrival (wash racks will not be available).c. Spectators will not be permitted in order to maintain appropriate social distancing guidelines. Whether you like these guidelines or not, you are asked to politely comply in order for the live show to occur. Managing the numbers of youth, parents, fair board and extension staff is extremely important and we need to handle ourselves as the best representation of the 4-H Pledge.d. There will be no Round Robin at the fair as there is no way to accomplish showing multiple species.e. Plans are in the works for a premium auction which would be held virtually/online. Video of each animal will be captured during the live shows to use during the online auction. Every effort is being made for this to happen but is not guaranteed at this point.6) The 4-H BBQ will be rescheduled to a date in the fall. We are potentially looking at National 4-H Week and the BBQ Committee are working to put plans in place.7) Concessions – there will be NO concessions available during the livestock shows.8) Other events – there may be other events as managed by the Barton County Fair Association.Please know that every decision was made with our 4-H youth in mind. Keeping 4-H families safe and healthy is our top priority while providing an opportunity for learning feedback.Be excited about the things we CAN do to celebrate and showcase 4-H learning!Keep learning, keep showing grace and kindness.Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at mberan@ksu.edu or call 620-793-1910.